Deciding to run a marathon often marks a major turning point. More than a physical challenge, it becomes a commitment to discipline, personal growth, and continuous care for both body and mind. But for those who are just starting out, it’s common to make mistakes that can be costly — from injuries to quitting mid-race.
That’s why proper preparation is so important. And it involves more than just running every day. Just like on platforms such as skokka.cy, where success lies in conscious choice, personalized experiences, and attention to detail, tackling a marathon requires strategic planning, knowledge, and the ability to listen to your own body.
Below are the most common mistakes people make when running their first marathon — and how to avoid them simply and effectively.
1. Thinking that just running is enough
Many beginners believe that running every day is enough to be ready. But a marathon is a long-distance race that demands far more than cardiovascular endurance. It’s essential to strengthen muscles, improve posture, train breathing, and even prepare mentally.
Weight training, Pilates, or functional workouts should be included at least twice a week. The body needs structure to withstand the impact and wear of running dozens of kilometers. Even more important, this base helps prevent common injuries like shin splints, plantar fasciitis, and lower back pain.
2. Ignoring rest and sleep
One of the biggest performance killers for new runners is underestimating rest. When the body doesn’t have enough time to recover, it reacts with lower performance, irritability, soreness, and even chronic injuries.
Sleeping well is part of training. And active recovery days (like light walks or stretching) are just as important as speed workouts. In tourist-friendly cities like Limassol, it’s common to see runners combining workouts with moments of relaxation, local experiences, and even wellness sessions offered by Limassol escorts, who often provide massage, recovery, and relaxation-focused services — showing how self-care goes well beyond sport.
3. Not adapting training to the race environment
A frequent mistake is always training in conditions that don’t reflect race day. If you’re running in a coastal city, only training in dirt trails won’t help. If the race starts early, you should simulate that in your workouts.
Train under the sun, on asphalt, with ups and downs. This helps your body (and mind) adjust to what’s coming. If you can access the official course, even better.
Another tip: do at least two long runs using the exact same clothes and shoes you’ll wear on race day. Testing everything beforehand is essential.
4. Wearing new shoes or clothing on race day
It sounds basic, but many people still make this mistake. Marathon day is not the time to debut new shoes, shorts, or shirts. Even if they’re designed for running, they might cause blisters, chafing, or discomfort. Use gear you’ve already broken in. Train with it. This prevents unwanted surprises and boosts your performance.
Also, wear breathable clothes, appropriate socks, and always carry anti-chafing cream for areas like underarms and thighs.
5. Eating the wrong food before the race
This is a classic mistake among beginners. Eating too much, too little, or trying something new before the race is risky. Meals should be light, rich in easy-to-digest carbohydrates, and free from excess fiber, fat, or sugar.
Test different foods during long runs and figure out what works best for you. On race day, stick to what you know. No last-minute experiments.
6. Overtraining the week before the race
Anxiety leads many people to overtrain during the final week before a marathon. But this is taper time — when you gradually reduce training volume to allow the body to recover and arrive fresh for race day.
This final phase is about maintaining mobility, managing your pace, and protecting your muscles. Less is more.
7. Forgetting mental preparation
A marathon requires focus and mental strength. Many runners feel physical fatigue, but it’s their mind that decides whether they continue or quit. Visualizing the finish line, practicing controlled breathing, and having motivational mantras can help during tough moments.
Seeking inspiration from lifestyles that value balance and well-being can be a powerful asset. In cities like Athens, for instance, it’s increasingly common to find luxury and wellness services offered by professionals such as Athens escorts, who in many cases go beyond companionship and provide guided relaxation, mindfulness, and recovery experiences. A strategic pause before the race can sometimes have more impact than one more training session.
8. Comparing yourself to other runners
Every body is different. Comparing yourself to friends, influencers, or pro athletes can lead to frustration. Remember that this is your journey. Your time, your pace, and your progress are what matter.
Use others as inspiration, not as a measuring stick. If you’re there, running your first marathon, you’ve already won a major battle.
9. Forgetting hydration and supplements
During the marathon, you’ll need steady hydration and energy. Water, electrolytes, and energy gels should be consumed regularly — even if you don’t feel thirsty or hungry.
Practice this during your long training sessions. Figure out which brands and flavors work for you. Never try something new on race day. The right nutrition helps maintain performance and prevents dizziness, low blood pressure, or extreme fatigue.
